This event will be hosted all over the world at your favorite Boxes! Last year we had 1,500 competitors. The great value to our event, is that the locally hosted one day comp is the MOST fun, your friends and regular WOD partners are with you. And secondly, the option for different divisions gives you everything you need to ENJOY the day!
Standards:
WORLD WIDE WOD GLOBAL AFTERMATH 2014
Standards:
Pull-ups:
Chin over bar – full extension at the bottom, chin OVER not just at the bar at the top. If jumping from a burpee, you must come to rest at full extension before initiating pull.
Chest to bar – full extension at the bottom, clavicle or below must touch the bar. Again, with a burpee prior to this movement, we need to have full extension before the movement begins.
Jumping – full extension at the bottom (no specific box height required), at the top, the chin must be over the bar. FULL EXTENSION AT THE BOTTOM IS THE NECESSARY MEASURE FOR THIS MOVEMENT. Teen 13-15 can use momentum from the burpee in WOD #2 for the pull-up.
Muscle Ups – Rings only, NO bar muscle ups. Burpee chest to the deck, then jump, grab rings, and hit full extension at the bottom. The kip can be feet over the rings, finish at the top with an obvious lock out position.
Barbell:
Shoulder to Overhead – the bar comes from the ground to initiate all movements (front squat, thruster, shoulder to overhead, split snatch). For shoulder to overhead, the barbell is in contact with the chest or deltoid muscles at the bottom, then completely locked out overhead for an instant, with knees and hips also in full extension at that moment. The barbell should be in line with the shoulders hips and knees as well.
Snatch – if you are required to split in your division, the barbell must come from the floor and be brought to overhead in one motion, then can be pressed out to full extension from there. You must catch the bar with the feet split apart (one in front of the other) with no less than a heel of the front foot in line with the tow of the back foot… or with a greater gap between them. Feet must come together to finish the overhead movement with locked out arms, shoulders, hips and knees (full extension). Barbell in line with all joints as well.
NO SPLIT – if you are not required to split, you can muscle snatch, power snatch, squat snatch or split snatch. Again, same finishing position as listed above. If the barbell is naked, then you start with it below the knees. DO NOT DROP A NAKED BAR from above mid shin, or you will be no-repped the last rep.
Front Squat – the barbell comes from the floor and is held in the rack position with any hand grip you like, but it must come from the floor. You are allowed to squat clean the first rep to count as a front squat rep. Be sure the crease of the hip is completely below the top of the knee.
Air Squat – YOUTH – crease of hip below knee for rep to count, full extension at the top of hip and knee.
Thruster – the above movement (coming from the floor) to the crease of the hip below the knee, and then fully extended overhead. No pause. Just get to full extension of the elbow, shoulder, hip and knee with barbell overhead and in line with these joints. No racks for any barbell movement.
Wall-Ball Thruster for Youth – holding the 14# wall ball, squat to the full depth described, then finish with arms extended and overhead so that the arms are in line with the ear. Not the shoulder, hip line necessarily.
Box Work:
Box Jumps or Steps – do box jumps or steps by jumping or stepping up to the box and standing to full extension at the top. There must be demonstration of control at the top. Falling off is a no rep. Divisions that allow hand assistance can place one or two hands on top of the box.
Box Jump Overs – jump completely over the box in one jump (no rules for foot departure method), touch the box briefly with one or two feet if you need, no extension is necessary, or step up, and down the other side, any combination. No hands unless your division specifies you can assist with hands.
Row:
No rules other than no assistance from others, and you must have your feet on the foot rests until the full distance is achieved. Cannot leave the rower prior to full distance, nor can you have your feet on the ground during any pulling. If you need to get up and go to the bathroom, then you cannot pull while your feet are not on the foot rests. If you leave your rower and it re-sets to 0, you must start over.
Burpees:
Burpee to pull-up or muscle up: The pull-up/muscle-up movement is to be done as listed above. The burpee is get your chest (nipple line), on the floor then stand and jump to the bar. Shorter athletes can use assistance (if distance between hands and bar is more than 6 inches).
Burpee to plate: same as above for the burpee movement, then jump from 2 feet to a 45# bumper plate, and land on 2 feet on the plate. Step or jump down after.
Burpees over the bar: burpee as above, then jump over the bar leaving from two feet, landing on two feet. If you are no repped on the jump, you can simply jump back over the correct way, you do not have to re-burpee, and you do not have to jump from the initial side of the bar. Rep counts when you land on two feet after jumping from two feet from one side of the bar to the other.
Core Work:
Toes To Bar: you can touch outside of your hands, meaning with your two feet making contact with the pull-up bar at the same time, you can have them touch outside the grip of your hands, or inside the grip of your hands, and you can change at will. The heels must go behind the bar at the bottom, and arms must release to full extension at the bottom.
Knees to Elbows : you can hold the bar with hands overhand or underhand, must get to complete extension at the bottom and heels must go behind the bar at the bottom. Then you must get your knees or top of knees, to contact your elbows at the same time.
Sit-ups: with legs up or out, you must go from fully extended, demonstrated by hands touching the floor behind the head, to perpendicular or beyond at the full upright position.
WOD #1 – 2007 Pull-ups and Shoulder to Overhead (altered) – 12 Minute Time Cap
500M Row Buy In – Then 3 Rounds of 25 Pull-ups and 7 Shoulder to Overhead Load starts on the ground (155-75 for Male weights depending on division)
RX : 500M, 3 Rounds, 155#/105#
Scaled : 500M, 3 Rounds, 25 Box Jumps/Steps 20″ both sexes, 7 Shoulder to Overhead 95#/65#
Teen (13-15) : 500M, 3 Rounds, 25 Box Jumps/Steps 20″ both sexes, 7 Shoulder to Overhead 65#/45#
Teen (16-18) : 500M, 3 Rounds, 25 Pull-ups (substitute jumping pull-ups – 75 reps), 7 Shoulder to Overhead 95#/65#
Youth (<12) : 200M Row, 3 rounds 15 Box Jumps/Steps 20″ both sexes (hands can be placed on the box), 7 Shoulder to Overhead – 15# (be sure you are confident your child can jerk a 15# barbell SAFELY for reps before signing up)
Masters RX 40+ : 500M Row, 3 Rounds, 25 Pull-ups, 7 Shoulder to Overhead 135/95
Masters RX 50+ : 500M Row, 3 Rounds, 25 Pull-ups, 7 Shoulder to Overhead 115/75
Masters RX 60+ : 500M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 95#/65#
Masters Scaled 40+ : 500M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 65#/45#
Beginner : 250M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 65#/45#
WOD #2 – Modeled after the 2012 Chipper (15 Minute Time Cap)
40 Front Squats (135-65 for male weights), 30 Over the Box Jumps (24/20), 20 Thrusters, 10 Burpee Muscle Ups
RX : 40 Front Squats 135/95, 30 Over the Box Jumps (24/20), 20 Thrusters 135/95, 10 Burpee Muscle Ups (women can do 30 burpee chest to bar pull-ups if no muscle ups)
Scaled : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpees to a plate
Teen (13-15) : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpee Pull-ups (this division can use momentum from the burpee for the pull-up)
Teen (16-18) : 40 Front Squats 85/55, 30 Over the Box Jumps (24/20), 20 Thrusters 85/55, 10 Burpee Pull-ups
Youth (<12) : 30 Air Squats, 20 Over the Box Jumps (24/20), 20 Thrusters 15#, 10 Burpees to a plate (an appropriate substitution for not having 15# bars, is to use a 14# wall ball thruster)
Masters RX 40+ : 40 Front Squats 115/75, 30 Over the Box Jumps (24/20), 20 Thrusters 115/75, 10 Burpee Chest to Bar Pull-ups
Masters RX 50+ : 40 Front Squats 95/65, 30 Over the Box Jumps (24/20), 20 Thrusters 95/65, 10 Burpee Chest to Bar Pull-ups
Masters RX 60+ : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpee Pull-ups
Masters Scaled 40+ : 30 Front Squats 65/45, 20 Over the Box Jumps (24/20), 15 Thrusters 65/45, 10 Burpees to a plate
Beginner : 20 Front Squats 45# (both sexes), 20 Over the Box Jumps (24/20), 15 Thrusters 45# Both Sexes, 10 Burpees to a plate
WOD #3 – Mix of 2012 Track Triplet with 2013 Triplet (18 Minute Time Cap)
4 Rounds – 7 Split Snatch (*must be split in higher divisions – 115-65 men), 14 Burpees over the bar, 14 Toes to Bar
RX : 4 Rounds – 7 Split Snatch 115/85, 14 Burpees over the bar, 14 Toes to Bar
Scaled : 3 Rounds – 7 Snatch (any style) 65/45, 14 Burpees over the bar, 14 Sit-ups
Teen (13-15) : 3 Rounds – 7 Ground to Overhead 65/45, 14 Burpees over the bar, 14 Knees to Elbows (must touch knees and elbows)
Teen (16-18) : 4 Rounds – 7 Split Snatch 65/45, 14 Burpees over the bar, 14 Toes to Bar
Youth (<12) : 3 Rounds – 7 PVC Overhead Squats, 14 Burpees over the PVC, 14 Sit-ups
Masters RX 40+ : 4 Rounds – 7 Split Snatch 115/75, 14 Burpees over the bar, 14 Toes to Bar
Masters RX 50+ : 4 Rounds – 7 Snatch 95/65, 14 Burpees over the bar, 14 Toes to Bar
Masters RX 60+ : 3 Rounds – 7 Snatch 85/55, 14 Burpees over the bar, 14 Knees to Elbows
Masters Scaled 40+ : 3 Rounds – 7 Ground to Overhead 65/45, 14 Burpees over the bar, 14 Sit Ups
Beginner : 3 Rounds – 7 Ground to Overhead 45# both sexes, 14 Burpees over the bar, 14 Sit Ups
WOD #1 – 2007 Pull-ups and Jerks (altered) – 12 Minute Time Cap
500M Row Buy In – Then 3 Rounds of 25 Pull-ups and 7 Shoulder to Overhead Load starts on the ground (155-75 for Male weights depending on division)
RX : 500M, 3 Rounds, 155#/105#
Scaled : 500M, 3 Rounds, 25 Box Jumps/Steps 20″ both sexes, 7 Shoulder to Overhead 95#/65#
Teen (13-15) : 500M, 3 Rounds, 25 Box Jumps/Steps 20″ both sexes, 7 Shoulder to Overhead 65#/45#
Teen (16-18) : 500M, 3 Rounds, 25 Pull-ups (substitute jumping pull-ups – 75 reps), 7 Shoulder to Overhead 95#/65#
Youth (<12) : 200M Row, 3 rounds 15 Box Jumps/Steps 20″ both sexes (hands can be placed on the box), 7 Shoulder to Overhead – 15# (be sure you are confident your child can jerk a 15# barbell SAFELY for reps before signing up)
Masters RX 40+ : 500M Row, 3 Rounds, 25 Pull-ups, 7 Shoulder to Overhead 135/95
Masters RX 50+ : 500M Row, 3 Rounds, 25 Pull-ups, 7 Shoulder to Overhead 115/75
Masters RX 60+ : 500M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 95#/65#
Masters Scaled 40+ : 500M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 65#/45#
Beginner : 250M Row, 2 Rounds, 25 Box Jumps/Steps, 7 Shoulder to Overhead 65#/45#
WOD #2 – Modeled after the 2012 Chipper (15 Minute Time Cap)
40 Front Squats (135-65 for male weights), 30 Over the Box Jumps (24/20), 20 Thrusters, 10 Burpee Muscle Ups
RX : 40 Front Squats 135/95, 30 Over the Box Jumps (24/20), 20 Thrusters 135/95, 10 Burpee Muscle Ups (women can do 30 burpee chest to bar pull-ups if no muscle ups)
Scaled : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpees to a plate
Teen (13-15) : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpee Pull-ups
Teen (16-18) : 40 Front Squats 85/55, 30 Over the Box Jumps (24/20), 20 Thrusters 85/55, 10 Burpee Pull-ups
Youth (<12) : 30 Air Squats, 20 Over the Box Jumps (24/20), 20 Thrusters 15#, 10 Burpees to a plate (an appropriate substitution for not having 15# bars, is to use a 14# wall ball thruster)
Masters RX 40+ : 40 Front Squats 115/75, 30 Over the Box Jumps (24/20), 20 Thrusters 115/75, 10 Burpee Chest to Bar Pull-ups
Masters RX 50+ : 40 Front Squats 95/65, 30 Over the Box Jumps (24/20), 20 Thrusters 95/65, 10 Burpee Chest to Bar Pull-ups
Masters RX 60+ : 40 Front Squats 65/45, 30 Over the Box Jumps (24/20), 20 Thrusters 65/45, 10 Burpee Pull-ups
Masters Scaled 40+ : 30 Front Squats 65/45, 20 Over the Box Jumps (24/20), 15 Thrusters 65/45, 10 Burpees to a plate
Beginner : 20 Front Squats 45# (both sexes), 20 Over the Box Jumps (24/20), 15 Thrusters 45# Both Sexes, 10 Burpees to a plate
WOD #3 – Mix of 2012 Track Triplet with 2013 Triplet (18 Minute Time Cap)
4 Rounds – 7 Split Snatch (*must be split in higher divisions – 115-65 men), 14 Burpees over the bar, 14 Toes to Bar
RX : 4 Rounds – 7 Split Snatch 115/85, 14 Burpees over the bar, 14 Toes to Bar
Scaled : 3 Rounds – 7 Snatch (any style) 65/45, 14 Burpees over the bar, 14 Sit-ups
Teen (13-15) : 3 Rounds – 7 Ground to Overhead 65/45, 14 Burpees over the bar, 14 Knees to Elbows (must touch knees and elbows)
Teen (16-18) : 4 Rounds – 7 Split Snatch 65/45, 14 Burpees over the bar, 14 Toes to Bar
Youth (<12) : 3 Rounds – 7 PVC Overhead Squats, 14 Burpees over the PVC, 14 Sit-ups
Masters RX 40+ : 4 Rounds – 7 Split Snatch 115/75, 14 Burpees over the bar, 14 Toes to Bar
Masters RX 50+ : 4 Rounds – 7 Snatch 95/65, 14 Burpees over the bar, 14 Toes to Bar
Masters RX 60+ : 3 Rounds – 7 Snatch 85/55, 14 Burpees over the bar, 14 Knees to Elbows
Masters Scaled 40+ : 3 Rounds – 7 Ground to Overhead 65/45, 14 Burpees over the bar, 14 Sit Ups
Beginner : 3 Rounds – 7 Ground to Overhead 45# both sexes, 14 Burpees over the bar, 14 Sit Ups
Prizes will be awarded from our sponsors to the overall winners in each division. Medals will be given at the local box.
T-Shirts will be provided by WODLife and mailed directly to registered competitors in regular intervals.
